Extend with Darshan Shah, MD is a podcast dedicated to cutting-edge science, research, tools, and protocols designed to help you extend your healthspan.
Starti...
34. Fix Hidden Sleep Issues, Supercharge Recovery & Upgrade Your Health
Sleep isn’t just about rest, it’s a critical pillar of metabolic health, cognitive function, and longevity. Poor sleep quality is linked to increased risks of cardiovascular disease, diabetes, neurodegeneration, and even cancer. In this episode of Extend, I break down how tracking your sleep can uncover hidden disorders, optimize recovery, and improve long-term health. I’ll share my personal struggle with undiagnosed sleep apnea and how data-driven sleep optimization completely transformed my energy, metabolism, and resilience. We’ll discuss the key warning signs of sleep disorders, including excessive daytime fatigue, morning headaches, and snoring, and why conditions like sleep apnea go undetected for years. Understanding sleep quality requires more than just tracking hours slept. I’ll explain the most critical sleep metrics, sleep efficiency, deep and REM sleep cycles, HRV (Heart Rate Variability), and nighttime oxygen levels, and how they reflect nervous system balance and recovery. We’ll also explore cutting-edge sleep tracking tools like Oura, Whoop, and advanced mattress sensors, plus at-home sleep studies for diagnosing apnea risk. If you’re serious about health and longevity, sleep tracking is non-negotiable… Tune in to learn how to upgrade your sleep and unlock peak performance! I Also Discuss: (00:19) Unlocking Better Health Through Sleep Monitoring (05:23) Snoring vs. Sleep Apnea: How to Identify the Warning Signs (07:27) The Best Sleep Trackers and What Your Data Actually Means (09:09) Key Sleep Metrics: Sleep Stages, HRV, and Sleep Efficiency Explained (11:39) Unlocking Your Highest Sleep Potential Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
--------
14:13
33. Kelly and Juliet Starrett: Want to Age Strong? Start With This Mobility Routine
Most of us think hitting the gym a few times a week is enough—but what about the other 23 hours of your day? Your daily habits could be silently limiting your mobility and longevity without you even realizing it. In this episode of Extend, I sit down with Kelly and Juliet Starrett, bestselling authors of Built to Move and pioneers in the world of mobility and movement. We break down why small, everyday actions—like how you stand, sit, and breathe—are more important for your health than chasing big fitness milestones. You’ll learn why mobility is a critical biomarker of longevity, how walking is your ultimate low-tech health hack, and why simple assessments (like the sit-and-rise test) can reveal more about your future health than you might think. The Starretts also share actionable tips to counteract “tech neck,” build joint resilience, and integrate mobility work into your daily life without it feeling like a chore. Kelly and Juliet Starrett are the co-founders of The Ready State and are globally recognized for their work in improving human performance and movement. Their latest book, Built to Move, is a guide to sustainable fitness and pain-free living—no matter your age or fitness level. If you’re ready to rethink what it means to stay active and build a body that thrives for decades, this episode is for you. We Also Discuss: (00:02) The Importance of Mobility and Movement (12:19) Reviving Movement Through Playful Context (27:27) Transforming Movement Culture in Education (38:15) The Importance of Walking for Health (01:00:22) Understanding Movement Deficits and Solutions (01:21:51) The Importance of Breathing Mechanics (01:34:00) Creating a Daily Mobility Routine (01:48:18) Incorporating Balance and Rest for Health Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ Learn more about Kelly and Juliet Starrett : Website: https://thereadystate.com/ Instagram: https://www.instagram.com/julietstarrett/?hl=en Instagram: https://www.instagram.com/thereadystate/?hl=en Thank You to Our Sponsors: TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to https://www.truniagen.com/ IFit: If you are looking to elevate your home gym fitness experience with the best in fitness tech, choose IFIT. Go to https://www.ifit.com/ NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at https://www.next-health.com/ Vitaboom: For supplements you can trust and wellness solutions tailored to your health, visit https://vitaboom.com/
--------
2:17:18
32. Dr. Ed Walker: How to Control Your Hunger Naturally (Without Injections)
How often do you find yourself struggling with cravings, feeling like your hunger is out of control, or wondering why weight loss feels impossible? The truth is, your gut is running the show, specifically, a powerful hormone called GLP-1 that regulates appetite, metabolism, and even inflammation. And the secret to boosting it naturally? Bitterness. In this episode of Extend, I sit down with Dr. Ed Walker, a leading researcher in translational medicine, to break down how bitter compounds, used for centuries in traditional medicine, can help regulate hunger, control glucose levels, and support long-term weight management. Together we’ll explore the groundbreaking science behind gut hormone therapies, the connection between GLP-1 and cognitive performance, and why modern diets are disrupting our natural appetite signals. If you’re looking for sustainable, science-backed ways to improve your metabolism, curb cravings, and optimize your health, without relying on extreme diets or pharmaceuticals, this episode is for you! Dr. Ed Walker is a PhD researcher at the New Zealand Institute of Plant and Food Research, where he specializes in using plant-based compounds for chronic disease prevention. His work led to the discovery of Amarasate, a natural dietary supplement designed to enhance appetite regulation and metabolic health. We Also Discuss: (00:00 - 09:44) Bitterness & Appetite Regulation (24:57 - 38:18) Boosting GLP-1 Naturally (44:05 - 50:19) Discovering & Testing GLP-1 Triggers (50:19 - 59:40) Amarasate: A Natural GLP-1 Booster Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ Learn More about Dr. Ed Walker Website: https://www.calocurb.com/ Instagram: @calocurb
--------
45:59
31. Are You Training Harder, But Feeling Worse?
You hit the gym, push your limits, and stay consistent, but if you’re skipping recovery, you’re actually holding yourself back. Overtraining doesn’t just slow muscle growth; it ramps up inflammation, messes with your metabolism, and puts unnecessary stress on your heart. In today’s episode of Extend, I’m breaking down why recovery is the missing piece in your fitness routine. We’ll cover how overtraining wrecks your hormones, metabolism, and nervous system (and how to fix it), the science-backed “sweet spot” for exercise frequency that maximizes gains without burnout, seven next-level recovery strategies, like breathwork, sauna therapy, and sleep tracking, to speed up muscle repair and prevent injury, and why tracking HRV (Heart Rate Variability) and HRR (Heart Rate Recovery) can help you gauge whether you’re actually recovering or just digging yourself into a hole. If you’re constantly sore, exhausted, or stuck in a plateau, this episode is for you! More workouts aren’t the answer, better recovery is. Tune in now to level up your training, recover faster, and stay strong for life. I also discuss: (00:03) Optimizing Fitness Recovery Protocols (04:56) The Science of Overtraining & Performance Plateaus (07:19) Cold Plunges, Sauna & Advanced Recovery Hacks (10:15) Maximizing Fitness Recovery Strategies (00:03) Optimizing Fitness Recovery Protocols (10:15) Maximizing Fitness Recovery Strategies Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/
--------
11:36
30. Dr. Matt Walker: The Sleep Habit That’s Secretly Aging You (and How to Fix It)
How many nights have you told yourself you’ll catch up on sleep later? You push through exhaustion, thinking it’s just part of life. But here’s the truth: chronic sleep deprivation isn’t just making you tired—it’s rewiring your brain, disrupting your hormones, and holding you back from living your best life. In this episode of Extend, I sit down with sleep expert Dr. Matt Walker to dive into why sleep is the ultimate game changer for your health. We unpack how poor sleep impacts everything from your memory to your metabolism and share science-backed tips to improve your sleep quality without overhauling your entire routine. If you’re ready to stop running on empty and start waking up energized and focused, this conversation is for you. It’s not about perfection—it’s about making small changes that lead to big transformations. Dr. Matt Walker is a renowned neuroscientist and sleep expert dedicated to unraveling the mysteries of sleep and its profound impact on mental and physical health. As a bestselling author and host of The Matt Walker Podcast, he’s known for making complex science accessible and inspiring people to prioritize rest. We Also Discuss: (00:00) The Importance of Good Sleep (12:33) Optimizing Sleep With Technology (25:08) The Incredible Impact of Sleep (40:49) Understanding the Impact of Caffeine (45:32) The Truth About Coffee and Alcohol (57:21) CBD and THC for Sleep (01:09:04) Detecting and Treating Sleep Apnea (01:22:16) Improving Sleep Through Environment and Routine (01:36:15) Fostering Innovation in Sleep Science Thank You to Our Sponsors: TruNiagen: Whether you are looking to stay sharp, feel more energized or simple age better, go to https://www.truniagen.com/ IFit: If you are looking to elevate your home gym fitness experience with the best in fitness tech, choose IFIT. Go to https://www.ifit.com/ NextHealth: Your destination for cutting-edge health optimization—from IV therapy to hormone balancing. Explore at https://www.next-health.com/ Vitaboom: For supplements you can trust and wellness solutions tailored to your health, visit https://vitaboom.com/ Learn more about Dr. Shah: Website: https://www.drshah.com/ Clinic: https://www.next-health.com/ Instagram: https://www.instagram.com/darshanshahmd/ Learn More about Matt Walker: Website: https://www.sleepdiplomat.com/ Instagram: https://www.instagram.com/drmattwalker
Extend with Darshan Shah, MD is a podcast dedicated to cutting-edge science, research, tools, and protocols designed to help you extend your healthspan.
Starting my medical journey at 16 and becoming one of the youngest doctors in the country, studying and training at the Mayo Clinic, Harvard Business School, Singularity University and other prestigious institutions, becoming a board certified surgeon and accumulating over two decades of practice, I have discovered that a mere 20% of health knowledge yields 80% of the results.
That's why this podcast is all about cutting through the noise on how to turn back the aging clock.
I interview world-renowned medical practitioners, doctors, experts, and thought leaders, offering you a step-by-step guide and actionable advice to proactively avoid disease and optimize your health.
Plus, I share weekly solo episodes giving you quick, digestible protocols for successfully extending your healthspan.
Listen to Extend Podcast with Darshan Shah, MD, Feel Better, Live More with Dr Rangan Chatterjee and many other podcasts from around the world with the radio.net app
USA